Custom CrossFit Programming: Tuesday, 10/14/14

AM
A. Snatch, 5 x 1, rest 2min
53×2
63×1
63×1
68×1 – Miss
66×1
66×1
Got some much-needed one-on-one coaching from Coach Sean! I usually hate snatches but now I feel more confident about them.


B1. Lean Away Pullups, 4 x 2-5, rest 90sec
1. 2 – Lower back was hurting, so Sean told me to squeeze my butt and abs which solved the issue.
2. 3
3. 3
4. 3

B2. Seated DB Press @ 21X1, 4 x 10-12, rest 90sec
1. 5#, 12/arm
2. 7.5#, 12/arm
3. 10#, 12/arm
4. 12.5#, 12/arm – Can go heavier.


C. DB Ext. Rot @ 30X1, 3 x 8-10\arm, rest 1min b\t arms
1. 5#, 10/arm
2. 7.5#, 10/arm – Barely got 10 on the left.
3. 10#, 10 (R), 4 (L) – No idea what happened here. It wasn’t painful. My left arm just stopped working.

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